14 F3 RVA regulars, 1 F3 New Orleans, and a couple of LIFO’s posted this morning with a unique beatdown for most. THE THANG Long Mosey to the Church Field in Windsor Farms for COP Usual F3 Disclaimer with the addition of “if you think you may Drown, don’t do the exercise” 20X SSH 10X Don Quixote 30X LBC’s Short Mosey down the street to a friendly neighborhood pool Instructions on Pool Safety – shoes off 10mins of Triple Check Dips, Merkins, 2 short laps in the pool 100x World War II sit-ups, the wet kind, feet on the edge…

18 strong – tackled Mary this morning and here is how it went down. COP: SSH, Helicopters, Windmills, IW’s, LBC’s APD’s, Flutter Kicks Polarbears : Polar bear ( bear crawl every 5 steps Merkin) to the gate – 20 donkey kicks lunge back – plank. Repeat 3 times replace lunge with – Russian Solder – then Karaoke. Swirly Ball : Break up into to teams – shirts and skins – 9 on 9 for some back yard football – Swirly style… Offense has 4 downs to make it to the end zone. Receivers are allowed to throw the ball in…

21 warriors rose to meet the challenge of a new day.  According to legend it went a little something like this. COP SSH, IW, LCB, FM X 20 IC, Merkin X 10 IC Modified 4 Corners – Complete exercise at each corner on the way out and back, adding a corner each round.  Plank in between each round. The exercises were the following: Corner 1 20 Decline Merkins at , Corner 2 20 WWII Situps, Corner 3 20 Dips, Corner 4 20 Burpees Round 1 – Corner 1 Round 2 – Corner 1, Corner 2, Corner 1 Round 3 -…

YHC is a little late getting the BB out because he was fasting before doctor’s appointment this morning, and after the event, the YHC was living up to his F3 name.  Now that all is well and YHC is properly hydrated, here’s what went down: 24 gamesmen entered what had to be one of the more pleasant glooms in while.  There was a nice chill in the air and light dew on the grass for the VQ. Mosey to the blacktop for the COP SSH x 10 x 2 – there was a lot of chatter (and laughter) from the…

19 men entered the gloom to start the day by working up a good step.  This is what went down: Mosey to far corner of school grounds for quick disclaimer and straight into the workout.  10 merkins and run to corner at Cary.  10 LBCs.  Continue to run Cary around school grounds to next corner.  10 Caroline Dry Docks.  Continue run to Grove corner for 15 flutterkicks. Mosey to blacktop near flags for The Escalator.  Floor 1 – run to fence, 5 merkins, run back.  Floor 2 – Floor 1 +Run backwards, 5 LBCs, Run backwards. Each successive floor you…

18 thought the rain was over and thought today would be a dry workout.  The humidity and this workout proved all wrong…. COP – SSH, IW, Don Quixote Mosey back to the soccer field for the Beast:  Monkey Humpers, WWII Situps, Burpees, Copperhead Squats, Heels to Heaven, Scorpions Onward to the tennis courts for the Triple Check: Plerkins and running the length of the court. Back to School: Lindseys – 30 Donkey Kicks, Bear Crawl out to the track and 10 Mountain Climbers, Mosey back and repeat til the split is 10/30 (increase and decrease by 5). Quick Mary -…

21 warriors rejected the mediocrity of the fart sack and stormed into Mary Munford Elementary school for a light workout that went something like this… Mosey to far field next near the tennis courts and circled up. COP (all IC) 52 SSHs, 10 merkins, 20 imperial walkers, 10 merkins, 10 mountain climbers, 10 merkins, 15 don quixotes, 10 merkins, arm circles, 10 merkins THANG Mosey to the path next to the tennis courts. Partner up. Each partner sprinted in opposite directions around the field and returned to the starting location. Each partner then took off in opposite directions to do exercises…

A lucky 21 came out to Mumford on a beautiful June morning. This is how it went down: COP – SSH, Merkins, Box Cutters, Don Qs, Imperial Walkers. Burpees up Westmoreland- Burpee at each tree up to Cary. Head to field for AMRAP Laps- AMRAP of a named  exercise then run length of field. Exercises were Merkins, Heels to Heaven, CDDs, WWII situps, Merkins again, Flutterkicks, Tuck Jumps. Burpees along Cary- Burpee for each tree. Lunge down Commonwealth to Tennis courts. Go length of courts – Bear Crawl and Lunge, then Crab Walk and backwards run. then sprint the courts.…

12 mighty men showed up in the middle of a blinding rainstorm for lots of splashing, grunting, lying and mutual mockery at 45 Minutes of Mary. Here’s how it went down: Mosey to corner of Grove & Westmoreland COP (In Cadence): SSH 20x, Don Quixote (Abe Vigoda) 10x, Arm Circles forward/backward/small/big 5x, 10 Hand Release ‘Mericans, 20 LBCs Splash through the puddles to the paved area by the track on the other side of the school Double-Dora 1-2-3 Partner up, then partner with another set of partners. One team knocks out exercises while other runs. Stage One: 100 ‘Mericans, 200 LBCs, 300 squats :: plank…

Twenty-two gentlemen and scholars showed up on an all together pleasant morning for 45 Minutes of Mary on 18 May.  It was the two year anniversary of Bleeder inviting MARV to F3, so MARV took the occasion to Q his second ever boot camp style work out (there’s been quite a few Q’d runs).  A quick shout out to Loose Goose, who was missed today, and who led my first Q two short years ago. THE THANG We live in a right-handed world.  Scissors, most golf club sets, clippers for any type of tree trimming, they are all made for…